This week…was all about chasing dreams! Putting in the work both physically and mentally to turn my dreams into a reality. My dreams won’t come true if I don’t do the work to get there, so this is what the work looked like:
Swim: 9100 yards
I had some challenging swims this week…they challenged me to try to keep a consistent pace, which is something I REALLY struggle with. Thanks to Coach Kelly for continually pushing me to swim at a more consistent pace!
Bike: 58.8 miles
I had a couple of key workouts this week on the bike to help me build my bike strength and push my threshold farther and farther from my comfort zone. I must say…I love the challenge! I love the feeling of success after pushing myself WAY out of my comfort zone! I love to push my limits and find that they are not the limits they once were! I love to find that what was once hard is now easy! Hard work is definitely paying off and I’m super excited about it! Thanks to Coach Kelly with Track Cat Fitness for making me #trackcatstrong this year!
Run: 14.9 miles
I only had a couple of runs this week, but I was super lucky to get to run with a girlfriend on Friday morning! I was also SUPER lucky to have such an amazing outdoor run on Sunday morning in the misty cool weather!
I had some good strength sessions this week! Box jumps definitely scare me, but I’m working to overcome my fear and become more #fearless. While I’m afraid of missing the box, I know I’m getting stronger by incorporating them into my schedule. Thanks Coach Kelly for pushing me out of my comfort zone! I also had an amazing home yoga session thanks to Amy’s yoga download suggestion. It was the most perfect yoga session for me! Thanks Amy!
Weekly Totals: 12 hours & 22 minutes
I had a massage on Friday…OUCH! After all of the hard work I’ve put my body through in the last couple of weeks, it was much needed! Thanks to Nick with Vitality Massage for keeping my body happy and healthy as I push it to new levels!
I received my belated birthday present in the mail from my tri sis from down under! I can’t wait to read these two books!
Breakthrough Nutrition‘s Goodnight formula is the best! It helps me sleep and I don’t wake up groggy in the morning. This is the perfect #huginamug for recovery + sleep! Take advantage of a 10% discount by using code WELOVESNBS at checkout!
Quote of the Week:
“To accomplish great things, we must not only dream but also act, must not only plan but also believe.” ~ Anatole France
I had a full week that included workouts in all areas…swim, bike, run, and strength training! Wahoo!
Swim: 6600 yards
I had a couple of good swims this week, but the best one was on Saturday. I was swimming faster than expected. And. It. Was. AWESOME! I felt fluid in the water and amazing!
Bike: 50.1 miles
I finally got a good sweat in on the bike this week! Due to my back injury, I hadn’t been able to go hard on the bike for a while, but that all changed this week! After Saturday’s ride, I actually saw pools of sweat on the floor under Mojo again! YIPPEE!!
Run: 11.6 miles
Not only was I able to sweat it out more on the bike this week, but I was also able to eventually take my run outside! Hello SERIOUS #runlove + fresh air does the body and soul good! I even got to enjoy one run in shorts…in March! Wahoo!
I’m back into strength training and daily core strength too! I had to start off easy with the weights and am still not back up to the weight I was at before my injury, but I’m rebuilding my strength in a progressive way that will hopefully keep my healthy and injury free!
Weekly Totals: 10 hours & 14 minutes
Because I have been adding some intensity to my workouts and have been running outside again, I decided I need to spend more time on recovery. This week, I spent a lot of time stretching post workouts to make sure that my body stays healthy and fit! Multiple epsom salt + lavender soaks has also helped with my recovery this week!
I got to run outside with my sole sister! It is been far too long since we have last run together…hopefully this is something we get to do much more frequently in the future!
Quote of the Week:
“Once you replace negative thoughts with positive ones, you’ll start having positive results.” ~Willie Nelson
December has been a great month, full of lots of fun and changes as I prepare for 2017! Here is what I’ve been up to:
The first month of training with Coach Kelly at Track Cat Fitness is in the books. It has been AWESOME! I have already seen improvements in my fitness in just one month! Granted…after taking about 9 weeks off after Ironman Wisconsin, I was hoping to see my fitness start to bounce back quickly and it has. I’m grateful that my body is responding so well to the time off and my month back to training!
Winter break! I have had the opportunity to read, exercise, help friends, spend time with family and friends, and relax…it has been GREAT! While I’m enjoying the time away from school over the winter break, I am looking forward to getting back to school and starting semester #2!
Not only has Coach Kelly challenged me to be a stronger athlete, but she has also challenged me in other aspects of my life as well (probably without even knowing it). By coming up with my focus word for 2017, I was inspired to step COMPLETELY out of my comfort zone and climb to new heights…literally! When you are afraid of heights, this is a HUGE deal!
How was your month of December? What were your highlights? Who’s ready for 2017?!
I wrapped up last week with a run test, but that wasn’t the end of my testing…hello FTP test on the bike and swim time trial.
I had planned to get up early to complete my run and strength training before work so that I could have a free evening, but sleep took precedence. When I woke up at 4 am and knew that I could complete both workouts after work in plenty of time, I decided to go back to sleep for 2 more hours. After a full day of work, I went home, ran and completed my strength training.
I had a FTP test on the bike to start my Tuesday! I was very excited, yet nervous to see how much bike fitness I’d lost since Ironman Wisconsin. The bad news…I lost more bike fitness than I’d hoped. The good news…I didn’t lose as much bike fitness as I thought I had. The even better news…Coach Kelly says that my power results for my 5 minute and 20 minute tests indicate that I am “well balanced in your abilities. This balance you already have is good news in my opinion! : )”
After a full day of work, I met with a friend who is signing up for her first Ironman in 2017. She picked my brain about all things Ironman from a first timer’s perspective and it was so much fun! I’m super excited for her and her 2017 journey! It is so fun to share my passion with others!
I started my day with some #swimlove. I love chlorine therapy in the morning! It is the perfect way to wake up 🙂
After a full day of work and running a few errands on my way home, I hopped on the bike for an easy recovery ride!
Good morning run on our first frigid morning of the season…hello -8F windchill! I think this means treadmill time!
After a full day of work, I worked with two personal training clients and then taught TRX before eating dinner and crawling into bed for the last day of my work week.
Good morning #chlorinetherapy on this cold morning (-3F windchill)! I really wanted to pull the covers up over my head when the alarm went off and stay in bed with my dreams, but I decided to get up and work hard during my swim time trial to turn my dreams into a reality instead!
After a run test last Saturday + bike test Tuesday + swim test this morning, I had a much needed massage after work! OUCH!
I woke up to an endurance ride and strength session in my Coeur Sports Kona kit…after all, #IMKona is going to air on NBC this afternoon. #dreambelieveachieve
After getting a Karma Kombucha delivery (12 cases) to our house, I went for a 25 minute run in my new Hoka One One Claytons in the snow. I think I’ll be a Clifton girl as I felt some rubbing in the arches of both feet during such a short time. I’ve heard this is a common problem with this model.
I spent the afternoon watching #IMKona on NBC and then traveling to Kyle’s Bikes to pick up the Iron Hippie’s bike that was getting some TLC! We spent the evening relaxing and enjoying quality family time.
I woke up so grateful for a good night’s sleep and warm enough temps that I could run outside again today. After running to the grocery store before all the post church goers, I went to the pool and had a much better swim than I expected! It was fun to play in the pool afterwards also…this is what I do to keep my swims fun!
After swimming, I came home with swim brain…yep, I tried to fill my water bottle with the lid still on it. It didn’t work very well! I ate a granola bar, changed clothes, and went out for my run. With the snow we’ve gotten in the last couple of days, I decided to take my run to the golf course to prevent slipping and to have fun running with my girl and our friends’ dog (the Golden).
After running, it was time to Eat. All. The. Food. I was so hungry!! I enjoyed some quiet, relaxing time most of the afternoon as the Iron Hippie went to an ISU basketball game with a friend. At 4 pm, I joined my Coeur Sports Ambassadors for a conference call. These amazing women are so inspirational and enCOEURaging!! I’m so pumped for 2017!! After my conference call, we prepped food for the coming week and relaxed before bed.
Week 2 with Coach Kelly is in the books and a success!!
Weekly Totals: 10 hours & 16 minutes
Swim: 6700 yards Bike: 42.9 miles Run: 14.6 miles Strength Training: 1 hour & 55 minutes + 10 minutes of core work daily
Quote of the Week:
“Small daily – seemingly insignificant – improvements and innovations lead to staggering achievements over time.” ~ Robin Sharma
After Ironman Wisconsin (9/11/16), I took a lot of time off…both physically and mentally. During this time I decided to hire Kelly as my coach to help me achieve big goals at Ironman Mont Tremblant in 2017. This was week 1 of a new chapter in my book as I started training with Coach Kelly!! After having my training train derailed for the last couple of months, it felt great to have the train stop, pick me up, get back on its tracks, and move in the forward direction. The best part…having someone else tell me what to do!! Thanks Coach!! So what did my first week of this new chapter look like?! Here’s a snapshot of my week…
I had every intention of getting up and working out Monday morning, but I had a Thanksgiving hangover, and I don’t mean from alcohol…it was a family hang over. I LOVE my family and am SO grateful and happy they came to visit us over Thanksgiving break, but I was exhausted on Monday morning. As a result, Monday morning was a sleep in. After a full day of work, I hit the gym for my strength training session.
The day started with morning miles with my girl! I love running with her and am so lucky to have an early morning running partner who is reliable, dependable, and keeps me safe! When we got home, I quickly vacuumed the house before getting ready for work. After a full day of teaching, I hit the pool for some chlorine therapy.
The Iron Hippie and I both had swims, so we decided to go in the morning and see just how busy the pool is on a Wednesday morning. Surprisingly, it wasn’t as busy as we thought it would be 🙂 After a full day of teaching, I came home to intervals on Mojo! This was the first time I’ve REALLY ridden her since Ironman Wisconsin and it took a lot of self talk…#courageovercomfort and #nevergiveup!!
It was another early morning run with my girl! I’m so grateful to have her to keep me company, push me to run faster, and keep me safe! After we returned home, I vacuumed the house before getting ready for a full day of science education meetings with my colleagues. My brain was complete MUSH by the end of the day! I met with two different personal training clients after work and then rounded out my day with teaching TRX.
Today was a rest day! After yesterday’s brain mushing session, I needed this rest day today! After a full day of teaching, I ran a couple of errands, prepared dinner, and cleaned fresh produce for the coming week. After dinner and cleaning up the kitchen, I was in bed reading by 7:30 pm with lights out at 8:15 pm. I was exhausted!
I was so tired that I slept until 6:10 am! I guess my body needed it 😉 After eating a quick snack I went to the Iowa State outdoor track for my 2 mile time trial run. I have a mental block when I am at the track…it is a GREAT facility, but this is where I ran for week after week after week after week about 2 years ago when I was injured. After running circles with the white line between my feet for about 2 months, this beautiful track left a negative taste in my mouth. Today I had doubts in my head, but I immediately went into self talk mode…courage over comfort! Never give up! I am strong! I am tough! I am FAST! So the best part about this run?! I had the track to myself for the entire hour I was there! Ha ha! I know what you’re thinking…NO, it didn’t take me an hour to run 2 miles! I was hoping to run each mile at 8:00/mile or faster, but I’m just not quite there yet and that’s OK! I’m happy to be where I’m at! After all, I’ve taken nearly 3 months off of training. After a 20 minute warm up, my first mile was at 8:10/mile and my second mile was 8:05/mile. Hello negative splits!! After cooling down until I had ran an hour, I went to the gym for some strength training. After eating all the food I could find (not really…just muesli) when I got home, we did some house work before I went to the gym for some chlorine therapy! Guess what?! I had the pool to myself for my entire swim! I think that was the theme of the day…first the track to myself, then the pool to myself (no…I didn’t have the gym to myself for strength training, but the room I was in I had to myself for a good portion of my workout). After eating all the food I could find (this time, it was true!), we spent the evening relaxing with friends.
We woke up to snow…on the ground…for the first time this season! Thankfully the ground was still warm enough that the roads and sidewalks weren’t ice covered…just slushy. After an easy 75 minute ride, I ate some food, got ready for the coming week, chatted with Coach Kelly on the phone for almost an hour, and then went for a short and easy afternoon run in our winter wonderland. I rounded out the week with an epsom salt soak, laundry, and relaxing to soak up all of my hard work this week and get ready for more testing this coming week…bike FTP and swim tests are scheduled for the coming week…eek! I’m so happy and grateful to have Coach Kelly write this new chapter with me!
Weekly Totals: 9 hours & 25 minutes
Swim: 5100 yards Bike: 31.5 miles Run: 17.1 miles Strength Training: 2 hours & 30 minutes + 10 minutes of core work daily
Quote of the Week:
“Today I close the door on the past, open the door to the future, take a deep breath, step on through and start a new chapter in my life.” ~Anonymous
The highlights of this week included using a vacation day on Friday + 70.3 race simulation weekend. We are currently 5 weeks out from Milkman Triathlon, which is our 70.3 race this year, so we threw a race simulation weekend in the mix this week to test our current fitness.
When the alarm clock went off at 4 am, I planted my feet on the floor and went to the gym for 1 hour of strength training. I followed this up with a full day of work, meeting a personal training client for an hour after work, and then getting on the bike for 75 minutes of sweaty ladder intervals.
Today was a rest day, so we slept in until 6 am! After a full day of work, I was exhausted! I didn’t want to talk to anyone, or be around anyone, so I came home and isolated myself to the bedroom with my book. It was lights out at 7 pm, which was exactly what I needed.
Another 4 am alarm meant hopping on the saddle at 4:30 am for 90 minutes of sweaty high speed/high power intervals. It was the perfect start to my day! After a full day of work, I went straight to the pool for 2500 yards of swimming. I was SO excited to see our friend Leisa at the pool. She is such an inspiration!! She is paralyzed from the waist down, but swims religiously. She used to do triathlons before she became paralyzed, so I asked her if she was interested in doing a sprint triathlon this summer as a team with the Iron Hippie and me. She would be the swim leg and we would decide who will bike and who will run. She was SO excited!! I can’t wait to make this happen 🙂
Hello 4 am!! I LOVE running hill repeats…I LOVE them even more on a beautiful morning when I get to see the sun come up during my run!! It was such a BEAUTIFUL morning for some serious #runlove!! Today’s work schedule was a bit different…I didn’t have kids, but instead had a teacher work day. It was nice to get some grading done, lessons planned for the last 10 days of school (yes…I’m almost down to single digits with students for the year), and lab equipment put away. After work, I met a personal training client for an hour, hopped on the saddle for an easy hour to spin out the legs, and then went to teach TRX. Thursdays are always my busy day, but with only one more day in the week, I can see the light at the end of the tunnel 😉 I was a VERY lucky girl to have my new Coeur Sports Graffiti Kit arrive in the mail today!! This is by far my favorite design from them yet!!
I had a vacation day to use, or I would lose it, so I took the day off today. I left home at 7 am and went to Ankeny (~30 minutes south) for the morning. With a 4700 yard swim, I decided to swim somewhere new, so I went to the Ankeny YMCA. It is such a great facility…MUCH better than the fitness center we have in Ames. I really wish we had a YMCA or other option in Ames for swimming, but it just isn’t the case right now. Only 2 more weeks and the outdoor pool will be open for the summer…I can’t wait to swim in the 50 meter pool all summer long! I had a really good swim, although I’m sure my form was probably still a mess. I only focused on keeping my nose to the bottom of the pool and didn’t worry about any of the other form issues I am to be working on. This made the swim so much more enjoyable!! After my swim, I went to Kyle’s Bikes for some minor adjustments to my saddle, a new chain, new handle bar tape…thank you Coeur Sports for the AWESOME tape, and a new bracket on my X-Lab. After I arrived back home, I did a few house chores, took an Epsom salt bath, and then got a massage. Nick spent the whole hour just on my legs…he wasn’t very nice, but that’s why I pay him 😉 I was lucky to have a visit from our former neighbors after my massage. The kids miss our dogs and came over for about an hour to play. It was great to see them and catch up!! It was an early to bed to recover with sleep as much as possible.
I was really excited to see how my body would hold up with today’s workout. Lucky for us (insert sarcasm), Mother Nature decided that we should experience wind chills of 32F this morning, so our 56 mile bike ride was done on the trainer. With the amount of time we were on the saddle, this was probably closer to 65 outdoor miles, but we knocked out the 56 miles and then went for a 10K run off the bike. This brick was to be a race day simulation workout, but that is hard to really do on the trainer. I was very happy with my time for my 56 mile ride, but I was SUPER pumped about my run performance!! My run was AWESOME!! Negative splits 🙂
It has been a LONG time since I’ve been able to maintain a 7:46/mile pace at the end of 6 miles. The best part…I felt that I could have kept going and gotten a bit faster yet!! I tapped into a LOT of #heartandcourage on this workout and thought of all those AMAZING and INSPIRING athletes racing Ironman Texas in very wild conditions!! After eating everything in sight, taking an Epsom salt bath/shower, and regrouping, it was time to take the dogs to the doggie wash for a bath. After their bath, I did lots of laundry, cleaned house, and did some yard work before relaxing for the evening.
Time to test the legs and see what is left…a 15 mile run at race pace was on the calendar. After yesterday’s near perfect execution, I would be lying if I said I wasn’t nervous about how my legs would hold up for this workout. I was hoping to have an average pace of 9:00/mile. Considering I’ve been running slower the last few years, I thought this pace for 15 miles would really challenge me. As we started, I could feel the fatigue in my legs and got most of the bugs worked out of them within the first couple of miles. I just ran on feel and tried not to look at my Garmin too much along the way. We did an 11 mile loop with Basil…that girl LOVES to run! We ran back to the house and left her at home for the last 4 miles since it was starting to warm up a bit with the sun shining on us and very little wind. Basil wasn’t happy about it, but sometimes we have to do what is best for our fur kids 🙂 Getting started again after was a bit of a struggle, but we eased back into it and soon found our groove. We were really working hard this entire run and I kept thinking #courageovercomfort to myself!! It also helped that I was wearing my new Coeur Sports Graffiti design kit that was covered with #heartandcourage all over it!! was SO pleased to see that I had underestimated myself by setting that 9:00/mile average pace! After eating all the food we could find/make, we went to the pool for an EASY 2100 yard swim. It felt so good to stretch out and swim easy…not focusing on the clock or my form…just having fun!! It was time for my Epsom salt bath (#3 for the week), more laundry (I swear this is NEVER ending at our house!), dinner, getting ready for the coming week, and time to write this blog post.
Thoughts on the race simulation weekend:
The 4700 yard swim was a LONG swim, but I felt like I had a pretty decent pace (especially without having improved my form much).
I am bummed I had to ride the 56 miles on the trainer, but it helped me build mental strength!!
I am elated with the negative split 10K run off the bike on Saturday!!
I am SUPER pumped to see that my legs can hold onto a faster pace than I though possible on the 15 mile run!!
Weekly Totals: 17 hours & 27 minutes
Swim: 9300 yards Bike: 110 miles Run: 30.9 miles Strength Training: 2 hours & 15 minutes
Quote of the Week:
“You can choose courage or you can choose comfort, but you cannot have both.” ~Brene Brown